Guyz- I want to say this is how you VEGAN like a boss (yes, vegan is a verb in this context 😀)
The typical discourse of “but…how do you get your protein, iron yada yada bla bla bla” is outdated in this time & age of information. You CAN get your protein and iron and calcium etc etc with a PLANT-BASED VEGAN DIET.
I put this soup together the other day and I want to show you how to get a lot of iron in a really simple and accessible way!
Let’s start with some basics.
Some of the top iron-rich plant based sources include leafy greens & beans/dried legumes. They are rich in iron but also in other vitamins, minerals, fiber– and are low in fat and cholesterol.
Now, take out your calculators because we’re gonna do some math here 😀
According to Google,
- 100gr of Spinach = 15% of your Iron DRV %
- 100gr of Parsley (fresh) = 34% of your Iron DRV%
- 1 cup of cooked Kidney Beans = 21% of your Iron DRV%
This recipe calls for 300gr of Spinach, 70gr Parsley (about a large bunch) and 1 cup of cooked Kidney Beans (and a few other things too- but these ingredients right here are our Iron superstars).
So…. if you do the math that means….
One batch of this soup covers 89% of your Iron Daily Recommended Value (DRV).
I sometimes eat the entire batch as a meal 😀 So please don’t come asking me where I’m getting my Iron from 🙂
OK so now that we’re all aware of how iron-rich a plant-based vegan diet can be, it’s RECIPE TIME!
GREEN IRON-RICH SOUP
- 300gr spinach
- 70gr fresh parsley
- 1 cup cooked kidney beans
- 1 cup coconut milk
- Olive oil*
- Scotch bonnet (optional)
- Wash all the greens and set aside. No need to chop them. If you’re using canned beans, please rinse the beans WELL.
- In a pot, drizzle some olive oil and add the spinach & parsley. It may fill up your pot, but don’t worry, it’s all gonna shrink 🙂
Once you cook it down for a few minutes on high heat, it’s all gonna shrink to just this…
Now we’re going to blend these greens up with some coconut milk, and return the mixture to the pot, like so:
Then we are going to add the kidney beans and add salt to taste. You can also add some garlic powder and scotch bonnet if you want 🙂
And you’re going to cook all of this together on medium heat for a few minutes. During that time, get your bowls or mugs or whatever you like to drink soups out of.
Also- I have a thing for Japanese ceramic bowls 🙂
OK back to the soup now
It’s still on your stove by now- be sure to taste it incase it needs a little something more, serve & enjoy! You just got a whole lot of iron, vitamin C, A, K & fiber- and some protein too (from the kidney beans) in one bowl!
*You can sub olive oil with another vegetable oil- but I find that olive oil brings a really elegant taste to this soup 🙂